Exercise After 50 Years Old
Posted: Friday, March 03, 2006
by Antoine King
I have alot of clients that are over the age of 50 and many of them have some sort of back trouble or high cholesterol or some other problem. Then I have clients that have multiple problems such as back pain, high blood pressure and high blood sugar. The most important thing to remember when starting an exercise program over age 50 is to take it slow. If you are gonna do cardiovascular training, walk on the treadmill. Unless you have been training for a long period of time you could really injure yourself if you dont take it slow. Start out working with low weights and try 1-2 sets per body part. If you feel sore don't use that muscle anymore. Don't push yourself when you feel pain. I have seen people push themselves to a point where they get hurt and it takes a long time for a person of this age group to get better.
- Monday- Cardio, 20minutes walking on the treadmill, Upper body workout - Biceps curl, 2 sets of 10reps, Triceps press, 2 sets of 10 reps, Rows 2 sets of 10 reps.
- Tuesday- Cardio, 20min, Lower body- Leg press, 2 sets of 10, Leg extension, 2 sets of 10, calve raise, 2 sets of 10
- Wednesday- Cardio, 20minutes walking on the treadmill, Upper body workout - Biceps curl, 2 sets of 10reps, Triceps press, 2 sets of 10 reps, Rows 2 sets of 10 reps.
- Thursday- Cardio, 20min, Lower body- Leg press, 2 sets of 10, Leg extension, 2 sets of 10, calve raise, 2 sets of 10
Complete this with proper nutrition
Six meals aday
Breakfast, snack, Lunch, Snack, Diner, Snack
Meals should be small and snacks healthy such as, nuts, one piece of fruit, granola bars and protein shakes
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